Here is a simple exercise for controlling the shoulder girdle and shoulder blades on the ribcage to allow better force transfer and load though the shoulder. Give it a try and let us know how you make out.
Hi this is Dana Ranahan from Body Works Sports Physiotherapy in North Vancouver and today I want to show you a little exercise for strengthening your shoulder and shoulder blade area. Getting control of where your shoulder blades are on your ribcage is very important to shoulder stability, what we call, so this is a great exercise to work on this and this will be a good one for all of you out there wanting to do push ups and planks and so on, to work on better shoulder control. So if you bring arms in front of you at the wall, you want them to be at shoulder height roughly, and so we’re going to work on a nice alignment facing the mirror. If you have a mirror you can use that so you can see the heights of your shoulders, and then we’re going to work on a little shoulder blade push up, basically working just wrapping the shoulder blade around the ribcage coming back and coming in and usually I’d be facing forward the whole time that I’m doing that working on controlling the shoulder blade on the rib cage. So we would call this a shoulder blade push up effectively and you’re working on control, we don’t want the shoulder to hike up, we want to keep it in line with each side together relatively when you’re working it. So give that a try at home and I usually work this to fatigue, so its not about as much as repetitions but more about duration. So maybe do this for 30 to 60 seconds before you take a rest. If you have any other questions check out our website, for lots of resources or information or give us a call at www.body-works.ca